Announcements

Friday Class Times will be 9am and 10am
Saturday we will be closed!

Adelphos Athletics – CrossFit

Warm-up

Metcon (No Measure)

8 min AMRAP

1 min easy Bike

3 Deadlifts

3 Hang Cleans

3 Shoulder Press

10 Alternating V-Ups

Weightlifting

Shoulder Press

Shoulder Press:

– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.

Try and reach a heavy 4 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 3-5 reps and save the 4 rep for the final attempt.

Metcon

Metcon (Time)

6 Rounds

15/12 Calorie Bike

3 Power Snatch (165/110)

Time cap: 12 minutes

Stimulus is moderate pacing on Bike and a moderate high pace on the Snatches if correct weight is selected. Try and simulate similar round times from start to finish.

Assistance Work

Front Rack Step Ups

Holding a Barbell in the Front rack position stepping up onto a box
3 sets

14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.